1/3 cup oat flour or blended oats
1/3 cup oat flour or blended oats
Let’s talk food and what you eat. In my last post we talked about Meal Prepping and how to make it simple and more beneficial for your life style. But how do you choose WHAT to eat? That’s probably the biggest question I get from clients.
I’m a believer in the If It Fits Your Macros school of thought. No, this is not all about eating doughnuts and junk all the time and saying “This is good for you!” I like to eat healthy foods, but not ones that are plain and boring. So I often mix it up to keep myself from getting bored and off track, it’s also a great way to keep with your goals and still live your life.
So first, WHAT are macros?
Macros is short for macronutrients, our major nutrients found in foods. Carbohydrates, proteins and fats.
One gram of carbs contains 4 calories
One gram of protein contains 4 calories
One gram of fat contains 9 calories
Why are these so important?
Each macronutrient plays a different role in our bodies which is why it’s SO important to make sure you get a balanced diet and you don’t leave one out.
Carbohydrates. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs.
Proteins are essential for growth and development. They help build lean muscle mass, and are the energy source when you do not intake carbohydrates. In short, if you cut out carbohydrates, you must use protein for energy which means breaking down your muscles and essentially slowing down your metabolism.
Fats help protect our vital organs, help us absorb fat soluble vitamins and provide us with a high density energy source. There are three types of fats (saturated, unsaturated and trans fat). No trans fat does not equal weight loss. It just simply has been shown that unsaturated fat decreases the risk for heart disease.
How do I figure how much of each I should consume?
It’s all about trial and error. Every body is different based on how often they work out, if they have a damaged metabolism from long bouts of dieting, and personal goals such as putting on muscle or losing weight. You can figure out your numbers through an online calculator but those are not going to take these types of things into account.
Having an actual HUMAN help guide you and adjust your macros accordingly as
your body changes is going to be better than any calculator you find online. Once, the numbers are figured out then you can use a food calculator to track your foods and make sure you’re hitting your numbers.
So you’re saying I can eat whatever I want as long as I hit my numbers?
Yes. And no. I will never tell anyone to eat crap all day and say it’s okay. There are still essential vitamins and minerals that you get from whole foods and not from processed foods. But under IIFYM, you can treat your self occasionally and not feel guilty. There is also a difference between having high glycemic index carbs (processed foods) and low glycemic index carbs (whole foods like brown rice, quinoa and potatoes). But that’s another post in itself.
What does this mean?
It’s possible to not have to “diet” to get the body you want. You don’t have to starve, deprive or go crazy trying to slim down.
If you want more help figure all this out, check out my different work out and nutrition plans I offer.
We’ve all heard the saying “Fail to plan, plan to fail.” Well, in light of the 21 day fix and general meal planning BLOWING up on my facebook news feed I thought I would write a post on my tips about meal prep and how I’ve found easier (and tastier) ways to make my life easier during the week.
I won’t lie, I used to be from the school of thought where you had to eat 6 meals a day and everything had to be carefully measured and portioned out for each meal. No salt, condiments or anything that would add any extra calories. Don’t worry. I have long since moved on from there. However, I do still meal prep. I work full time now as well as train clients after work and write programs for remote clients so cooking during the week is not very feasible for me unless I want to eat at 9:30 at night (ahem, I’m usually in bed by then). Meal prepping can be a daunting task, how do you pick what to make for the week? What do you cook ahead of time? What can wait? Will it go bad before you can get to it? Here’s some things that I have found to help me.
It seems obvious right? But I plan for the next week, probably Wednesday of the week before. I decide what I want to cook and make my grocery list. I make sure all of my meals are balanced, there’s always a healthy carb, protein and a good amount of vegetables. Also, I look at my schedule for the following week.
2. Keep it simple.
Don’t keep it so simple that you’re eating boiled chicken and steamed broccoli
everyday. But don’t try to make your own salad dressing and meat balls from scratch in one afternoon (Yes I did this and I was miserable). I pick dishes that are easy, tasty and healthy. My cook time on a Sunday is usually only about an hour long. Lately I’ve been on a kick with one pot meals, simple and less clean up!
3. Get comfortable with eating the same things.
I eat the same meal for lunch and the same meal for dinner all week. But it doesn’t bother me as long as it tastes good. If the meal I’ve prepped is a flop, then it gets a little hard to swallow down. Same goes for the opposite. If I LOVE a meal I’ve prepped I can’t wait to eat it every day. I know a lot of people like variety, so do I. I usually never make the same thing twice in a month so that I can keep it fresh every week.
4. Don’t even try to MEAL prep
If you’re just starting out, don’t try to cook everything. I hate to cook everything on Sunday’s in fear of food going bad. If I have the rare night during the week where I have time to cook again, I’ll prep that food so it’s a quick into the oven or onto the stove. Any little bit helps, so if you’re making something that calls for chopping vegetables or marinating meat, do that ahead of time and keep it in the fridge. I even do this with smoothies, I’ll chop up fruit and put it in a bag until I’m ready to throw it in the blender so that in the morning when I haven’t gotten my coffee yet, I don’t even have to think about it.
5. Skip a meal.
I don’t know if you noticed, but I don’t prep breakfast at all. I love eggs as much as the next person. But honestly, it just one more thing on my plate. I used to do overnight oats as well, but sometimes at night I just want to come home and veg out. So I keep breakfast non-cooked. I’ll have oatmeal that I can just throw in the microwave or yogurt with my own fruit and granola added.
Here’s one meal that I made this week and was SUPER easy and quick:
Pesto Mozzarella Chicken w/ Brown Rice and Spinach (Makes 4 servings)
1 lb chicken
4 tbsp pesto (or you can make your own)
2 cloves garlic
1 Package Spinach
1 cup uncooked brown rice
1 tbsp Olive oil or any oil of your choice
4 slices of mozzarella cheese
Preheat oven to 350 degrees. Slice tomatoes. Finely chop garlic. Place chicken breast in oven safe dish. Spread 1 tbsp pesto on to each chicken breast and then top with 2 slices of tomatos. Bake for 25 minutes. After 25 minutes, remove from oven, place mozzarella on top of eat chicken breast and then continue to bake for another 5 minutes.
Add brown rice and 2 cups water to a pot, bring to a boil and then simmer for 30 minutes. Once brown rice is cooked remove from heat, add tbsp olive oil, spinach and chopped garlic to the pot. Cover and let it steam, and stir everything together.
Then divide however you would like, Tupperware, eat it right away, feed it to the cat. Whatever you please but you just made lunch/dinner for 4 days!
This entry shall end my race recaps for 2015. I have one more 5k in a couple weeks, but that one is more for fun. I’m sad that my races are done for the year, but I’m also excited to get back into the gym and lift some weights. There a lot of things I need to improve on in order to become a better runner and triathlete and strength training shouldn’t be over looked.
This race is a scenic, pretty flat, loop course that goes through the beachy commercial area of Hampton and then runs through some of the residential areas of the town. The race forecast was 50 degrees and cloudy, the perfect weather for running. It was a bit chilly at the start line because I decided to wear shorts, a tank top and arm sleeves. Everyone else seemed to be bundled up like it was a winter day (I laughed at them later when they were stripping off layers 3 miles into the race).
As a Sweat Pink Ambassador, I get a chance to review run products. This post is spoonsored by Grokker and I received a free three month trail to facilitate my honest review. The post may also contain affiliate links.
If you’ve kept up with my blog, you know I hit a rut last year when it came with fitness (if you haven’t check out the post here: https://christinemince.com/2015/04/30/finding-my-balance-and-not-tipping-over/). This year I made it a goal to try out different work outs and fall in love with working out all over again, but between training for my races and my wacky work schedule sometimes it’s hard to get to different studios with a strict schedule.
So when I got chosen for the Grokker campaign I was super excited! I could do some cool work outs without having to adhere to someone else’s schedule or worry about travel. I also sometimes have to get my work outs in at 4am and with it getting darker out earlier and public transportation doesn’t start until 5:30am in Boston, I can get my work outs done without leaving my home!!!
My favorite work outs were definitely the HIIT ones, I like a nice short and sweet work out and these were short enough that I could do 2 or 3 videos hitting different body parts. Here’s one example of the videos I tried out!
I also really liked the pilates and barre work outs. I teach barre myself so these gave me tons of new moves for my class! Lastly, I really enjoyed the spin classes! I love to spin, but as I said before it’s hard for me to fit classes in my busy schedule. I recently got a bike trainer so that I can use my own bike as a stationary one, and these classes are perfect to help keep my motivated for an hour and really challenge me!
I loved Grokker because there pretty much is something for everyone to try out and discover something they may not try with a lot of people watching them in class or too scared to even try it out.
Check out Grokker for yourself! Use the code: 99CENTS for 99 cents for first month of premium or you can win a free 3 month premium membership if you follow me, Grokker and Fitapproach on instagram and tag a friend to win a free 3 months of premium membership to their site!